CHERYLSBUTT's SparkPeople Blog CHERYLSBUTT's Blog on SparkPeople, home of free diet plans and a healthy living community If you need a boost Flashback to your starting point <BR> <BR> Sometimes the road to a healthy lifestyle seems rough <BR> You don't believe you are progressing <BR> You need to get back on track or just realize you are on track.... <BR> <BR> When I am there...I go back to the mental and physical picture of my beginning <BR> ...I was 35 pounds heavier <BR> ...I was tired and lacked energy <BR> <BR> <BR> I am lighter with tons of energy and strength to do what I desire <BR> <BR> <BR> So if you need a boost..... Wed, 27 Nov 2013 20:03:40 EST Do for someone other than yourself I was amazed at what Samantha did for me today. <BR> I purchased a washer/dryer for mom and had it delivered. <BR> Upon delivery the washer was not functioning properly. <BR> They communicated that it would be replaced within 24 hours. <BR> It was not...I called to flwp and was put on hold for more than an hour. <BR> <BR> I left the delivery center and went directly to sales team in the appliance sales department. <BR> There I spoke with Samantha who was warm and committed to solving my prob... Tue, 26 Nov 2013 13:46:34 EST Don't Worry About A THING Bob Marley's words resonate with me! Not just the carefree lyrics...obvious <BR> but heartfelt gift the words truly mean <BR> <BR> Live in now and focus on the good <BR> when you worry, it is about something you can not change in the future <BR> action lives in the now <BR> so follow the tune and <BR> do it now!!! <em>41</em> Sun, 24 Nov 2013 20:32:06 EST Encourage yourself There are so many times when a kind word is just the lift you need to push through <BR> <BR> So be kind to yourself and tell yourself what you did or are doing is good! <BR> Living you dream and sharing your testimony is what builds you up to do more tomorrrow' <BR> <BR> If you are an observer and your words are not encouragement....keep them in your mind <BR> <BR> When all else fails to happen.... <BR> say something encouraging to yourself! <BR> <BR> <BR> There is more than one way to b... Sun, 17 Nov 2013 21:52:01 EST Yearning for Yoga - What a Surprise:-) A few weeks ago I tried Yoga for the first time. <BR> <BR> It felt good and I signed up for a weekly class. I have had 3 sessions so far and amazed at how I look forward to the class. <BR> <BR> It is not so much the class or its is being able to better listen to my body. <BR> I am learning to breathe, I am learning to feel the warmth that movement body and spirit quietly rejoice each Friday morning. <BR> <BR> If you have not tried something new to build your hea... Fri, 15 Nov 2013 15:37:36 EST Do you see what I see? What do you do when a family member or friend is selfish? <BR> What do you say when a person is not carrying their fair share and they are able? <BR> When does assistance become a burden and what do you do about it? <BR> <BR> This is the experience my entire family has had with my brother <BR> I am the strong one...verbally and with most aspects of my life.... <BR> My sisters, talk under the radar and don't resolve the issue. <BR> My brother acts as if he knows nothing about what he is doing... Mon, 11 Nov 2013 22:56:21 EST Forgiveness The gift of forgiveness is <BR> greater for you than the person you are forgiving.... <BR> <BR> Seems weird, but forgiveness is liberating! <BR> I encourage you to let go...whatever you are holding as a shield against further pain. <BR> That act will allow you to be you....unguarded Sun, 10 Nov 2013 20:12:17 EST What are you willing to give up to gain the best you? This question makes me laugh at myself! <BR> <BR> One of the things that I am good at is prioritizing around a goal. <BR> Taking the steps to get there! <BR> Understanding there are obstacles and my plan may need to change <BR> Press forward and accomplish the goal <BR> <BR> I know that you cant do everything, so you have to give up something to <BR> employ the strategies to get to your goal. <BR> <BR> The reason I am laughing at myself that I have applied this strategy success... Thu, 7 Nov 2013 11:58:37 EST Try Something NEW Yesterday evening my Zumba instructor gave the class a gift. <BR> She ended our session 15 minutes early .... <BR> to introduce us to YOGA <BR> <BR> She invited Nichole in to share a few stretches and Yoga moves with the intent of <BR> introducing the experience to each of us. <BR> <BR> I had no plans to participate, but once I started trying and learning and listening.... <BR> I loved it. At the end of the time, I was calm, I was exhilarated and I felt taller. I was over joyed with a sp... Wed, 6 Nov 2013 22:15:54 EST Patience is Love Slow Motion This is a gift I give to you and one I must learn to give to myself. <BR> <BR> I am a driver personality, it would be hard to find me without a goal and pushing towards it! As I mature, I am realizing that the journey may be as important as the I remind myself to slow down a bit, learn from the frame I am in...before jetting off to the next spot. <BR> <BR> I worked last year to master my first 5k for Halloween. I worked the plan..did it and never looked back. Goal met, w... Sun, 3 Nov 2013 18:55:23 EST Giving Thanks We have a family page on FB <BR> The entire Spiva Clan are members or are represented....51 households...whew <BR> <BR> We do family trivia...we share pics and this November we are posting daily words of thanksgiving or encouragement across 10 states and the District! I am so excited to <BR> see how we as a family share in this manner. <BR> <BR> It already feels like our family circle prayer and share. <BR> <BR> On this first night, I have a thankful heart and wish the same for you. <BR>... Fri, 1 Nov 2013 23:19:24 EST 12 years A slave I saw this movie today... <BR> I thought about a conversation my son and I had about freedom a few weeks ago <BR> are we really free? <BR> <BR> Well if you think in terms of might say yes <BR> but if you think in terms of all the rules, laws, influences and financial systems that <BR> coerce us through the maze of life might say not really. <BR> <BR> What I commit to doing <BR> influencing and encouraging positive outcomes for those I come into contact with on ... Tue, 29 Oct 2013 21:53:05 EST I feel better after a good workout For the past few days I have been a little under the weather. <BR> Body aches, sluggish and scratchy throat. <BR> Today, I woke and decided to push through and actually workout for 30 minutes. <BR> <BR> I did it! Walked for 35 minutes and conquered 2miles!!! <BR> <BR> I felt great for most of the day. My energy levels returned until evening where I crashed. <BR> <BR> I am sharing this to encourage you to push through the blahs in order to get your MOJO back:-) Mon, 28 Oct 2013 22:04:47 EST Trust but Verify I am laughing at myself...the title implies that I am checking upon on someone or something that I am not 100% sure of.... <BR> <BR> Well the someone or something is myself:-) <BR> I have learned a great deal from SP, Curves and Zumba over the past year. <BR> I will not say that I have mastered the learning, but I know enough not to be dangerous! <BR> <BR> So as I plan each week both meals and exercise...I ask is this enough work to get me to my desired healthy living lifestyle. In most ca... Wed, 23 Oct 2013 22:50:56 EST have learn a lesson again Today, I attended Zumba <BR> I warmed up with the team and decided that I would put all of me in the music and routine. <BR> Whew, I really can sweat! <BR> <BR> After laughing at my sexy self, I found I worked harder than I had in a while. <BR> <BR> So what did I learn again, when I let go and commit.... <BR> I can do anything. <BR> <BR> In this case, the hour flew by and all muscle groups are did not coast today <BR> Get It GIRL!!!! Tue, 22 Oct 2013 21:12:21 EST Work from novice to mastery - my goal this week:-) I spent the last week running and going to Zumba classes for my fitness regimen. <BR> This morning I returned to Coach Nichole's DVD....body sculpting....resistance and tonight... <BR> I am sore and dead tired. <BR> <BR> After one week away, I have lost my expertise. <BR> <BR> Well girly, get back on the horse:-) <BR> I would like you to finish the week strong with demonstrated mastery of the dvd! Mon, 21 Oct 2013 23:04:43 EST Sometimes You Must Go on your OWN I love Zumba...I love the music, the dance moves that assist in burning more calories than you imagine....I love working out in a class setting. <BR> <BR> Since both of my Zumba instructors are injured, I had to find a new class. I saw on Groupon a new class not far from my home. I invited friends who said they would love to come but none ever confirmed. So I went and joined a class of women who had been dancing together for months. <BR> <BR> I smiled, found my corner and danced my way in... Sat, 19 Oct 2013 20:18:03 EST pushing past pain Today I took to the treadmill instead of working out with Coach Nicole dvd! <BR> <BR> I started with a walking pace of 3.6mph and ran 1/4 mile at 4 miles/hour <BR> the first 10 minutes was a struggle... <BR> then it became easier <BR> the second 10 minutes were a struggle.... <BR> at the 2 mile mark...I almost thought it was over <BR> after a slight rest <BR> I found another gear...and finished strong. <BR> <BR> I share this not to pat myself on the back but to encourage you to go further t... Wed, 16 Oct 2013 15:05:17 EST Planning is the key to cooking which unlocks a healthy lifestyle I loved to cook when I was a teen <BR> We had a family of 5, little money so creativity was key! <BR> I followed what I learned from my mom and no one was over weight. <BR> <BR> Over time, I have my own family...of 3....a son and husband who are ...meat and potatoe people:-) Both are lean, muscular and strong. However preparing meals for them did not necessarily work for me ....while I enjoyed the meals...they stuck with me to to the tune of over 200 pounds:-) <BR> <BR> I have worked hard... Tue, 15 Oct 2013 20:56:50 EST Do it first.....or it wont be done I know myself well enough to know that .... <BR> <BR> I must work out first thing or it wont get done <BR> <BR> I planned on biking with Mike today as my fitness.... <BR> he however focused on other things...which kicked out biking <BR> <BR> I knew when I woke up I should have headed to the gym and made the biking extra <BR> <BR> Re-learning a lesson! Mon, 14 Oct 2013 20:25:37 EST pursuit of 165 - week 2 Goals...increase workouts to 60 min 5 times per week <BR> - I was close last week and I feel I expect to do better <BR> <BR> I need to be more consistent with 8 glasses of water per day...last week hit or miss <BR> <BR> Goal 3..... <BR> absolutely no.....candy <BR> Yes I indulged more than I should have.... <BR> <BR> Sun, 13 Oct 2013 22:07:50 EST THANK YOU BODY MY EYES OPENED AROUND 7;30 <BR> YOU HOPPED OUT OF BED AND HAD COFFEE WITH YOUR HUBBY <BR> BEFORE YOU KNEW IT ...IT WAS TIME FOR YOUR ZUMBA CLASS <BR> NEW INSTRUCTOR...NEW MOVES AND YOU HUNG IN THERE!!! <BR> CAME HOME....LIGHT LUNCH <BR> OFF TO HD FOR FLOWERS AND MULCH <BR> BACK HOME AND THE RAKING AND DIGGING BEGINS <BR> 2 HOURS LATER...1/2 THE YARD DONE <BR> <BR> IT LOOKS GREAT AND YOU ARE AWESOME <BR> THANK YOU LORD AND BODY FOR MAKING MY DAY! <BR> <BR> <BR> Sat, 12 Oct 2013 22:06:08 EST Raising My Game - week 1 Last week, I spent a bit of time evaluating the last year of effort and performance via Sparkpeoplel How close did I come to my goals? How consistent was my effort at doing things to improve my lifestyle. <BR> <BR> I decided that I was strong enough to raise my game and increase workout time to 60 minutes a day at least 5 times per week. Well getting to 60 was tougher than I thought. <BR> I completd 40 min walk Mon, 60 min Zumba on Tues, needed rest on Wed, and 50 minutes with Coach Nic... Fri, 11 Oct 2013 15:35:03 EST How do I reset? I watched the biggest loser tonight and saw a woman lose over 150 pounds in a year. <BR> <BR> I kept thinking...I just want to knock off 15.... <BR> Why do I keep losing the same 5 pounds.... <BR> <BR> I have the answers, I eat the wrong thing too often <BR> Can I take my workouts to a new level <BR> I feel mastery of 5 thirty minute sessions per week <BR> What keeps me from 5 60 minute sessions <BR> If a 300 pound woman can do 2 hours why cant I do 1/2 that??? <BR> <BR> The answer to the ... Sun, 6 Oct 2013 23:30:02 EST Staying on Track This week, my friend told me the truth...she has not been physically active or eating appropriately to make the healthy lifestyle choices needed to improve her health. <BR> <BR> I listened, and invited her to start again. <BR> I asked her to remember....(her effort, her progress and how she felt being disciplined?) <BR> Her answers allowed her to rebuild a plan <BR> Surprisingly, this was quite an emotional conversation with self for her. There was guilt and tears. <BR> <BR> She took her... Wed, 2 Oct 2013 23:42:33 EST I am so satisfied - I call it the Magic of Africa We are back from our anniversary trip to S. Africa! <BR> I loved it....from safari, to city life, to the beach...I am just satiated with the beauty that God has provided on the earth. <BR> <BR> To a great extent, I am in awe of what systems are in place on the earth for survival, from protective bulls, to mothers who leave their mate to teach their cubs how to be... to towers of giraffes that eat just enough to stay tall lean and wide eyed against hippos who lounge in the wate... Fri, 27 Sep 2013 11:30:31 EST I will miss you SP but I will be back I am heading on one of those Bucket List trips on Monday. <BR> Mike and I are celebrating 25 years of marriage on 9/24/2013 with our trip to S Africa! beginning next week. <BR> <BR> I promise you, I have no intention of touching a computer or cell phone if I can help it. <BR> I do plan to experience all that I can in the time we are there. I wont waist one minute...I will do what my heart and spirit tell me to do. <BR> <BR> I feel like I have learned a great deal about eating, and exercise... Thu, 22 Aug 2013 22:11:14 EST Seeking a breakthrough failed changes I have been thinking about the changes that I have made that are now new behaviors. <BR> I have also been thinking about the desired changes that are yet to come. <BR> <BR> O h no, these are not new changes....they are desired changes that I have not mastered. <BR> <BR> I am thinking about these things because I am looking for a breakthrough.... <BR> I am stuck in this 5 pound swing space, I still binge if you put chocolate in the room with me <BR> and I am asking myself why? <BR> <BR> Why... Mon, 19 Aug 2013 21:09:36 EST Learn to Rest I am pretty good at getting my 8 hours of sleep <BR> I am pretty good at allowing my muscles to rest after a tough workout <BR> <BR> I am not good at resting my mind. <BR> I am not complaining because my restless mind helps me solve problems <BR> it helps me be creative and finally I love learning:-) <BR> <BR> But there are times when not being able to shut things off is simply STRESS <BR> <BR> Right now, I am in a place of mental stress <BR> I need to rest my mind and the only way to ... Tue, 13 Aug 2013 21:33:35 EST Learn to Rest I am pretty good at getting my 8 hours of sleep <BR> I am pretty good at allowing my muscles to rest after a tough workout <BR> <BR> I am not good at resting my mind. <BR> I am not complaining because my restless mind helps me solve problems <BR> it helps me be creative and finally I love learning:-) <BR> <BR> But there are times when not being able to shut things off is simply STRESS <BR> <BR> Right now, I am in a place of mental stress <BR> I need to rest my mind and the only way to ... Tue, 13 Aug 2013 21:33:35 EST What is behind the twinkle I am an outgoing person <BR> I genuinely enjoy people with all their quirks and personality <BR> <BR> Today, I met a physician who worked on mom's fracture. <BR> As he extended his hand in greeting our eyes met and his they sparkled ... <BR> no they twnkled:-) <BR> <BR> I hope mine twinkled back <BR> I was so thankful for his skill, his enthusiasm for caring for my mom <BR> and his interest in me. <BR> <BR> I hope I twinkle like this start. <BR> <BR> Take the time to smile, t... Mon, 12 Aug 2013 19:29:50 EST It is important to Follow Especially when you have not mastered the skills to safely lead! <BR> <BR> I am being nice tonight...I am trying to find my way out of frustration. An incident occurred causing my mom to fracture her foot ...try wrong shoes when the doctor ordered support at all times. A totally unnecessary fall and break. Tomorrow she will have a pin put in because they fear that the fracture will not heal correctly due to her type 2 diabetes. <BR> <BR> So where does the follow come in.... <BR> I want m... Sun, 11 Aug 2013 21:56:25 EST We did it! Yes, Mom and I put in a good half hour working with small dumbbells. <BR> <BR> She laughed, she struggled and together we did it <BR> My goal is to get her to do some of this without me <BR> <BR> I almost bailed after my time with Coach Nicole...but pushing through is my example for me and mom! <BR> <BR> Just as I thought, being away from home kept me from eating too much!! <BR> WOO hoo for us!!! Wed, 7 Aug 2013 20:56:19 EST A setback for us both Mom fell wearing sandals this past weekend. What a birthday present for 78 year old...ugh! I am so frustrated with this I almost missed the blessing that she is still here after recovering from heart surgery. <BR> <BR> Cardiac rehab is on hold for now because she has a fracture in her foot. <BR> <BR> This setback for her created a stress related, emotional binge for me. I am fighting it by keeping my exercise going, but I know I am eating way too much of the wrong thing. <BR> <BR> So to... Tue, 6 Aug 2013 22:14:47 EST Coach Nicole's Total Body Workout DVD I am so excited about this video! <BR> From the warm up <BR> to the 3 different workout strategies <BR> to the ultimate cool down.... <BR> <BR> This workout video is awesome. <BR> <BR> I started slow but have gained confidence in using it as a part of my weekly regimen! <BR> <BR> The music is stimulating, the moves are excellent and it really makes me sweat. <BR> <BR> I have only completed the entire 69 minute workout once....I do about 30 mins at a time. <BR> <BR> I encourage everyone ... Mon, 24 Jun 2013 22:22:31 EST Self Control This is a message to self.... <BR> do not bring it in the house <BR> because control loses <BR> <BR> I have tired to occasionally purchase a treat that is not what I would consider a spark goodie. It does not work for me, if it is there it calls me until it is no longer there...btw, that is hardly a serving..... <BR> <BR> so note to self <BR> if you don't want to lose it <BR> keep control by not buying it! Thu, 13 Jun 2013 22:06:31 EST Thankful I am so blessed and thankful <BR> Wed, 5 Jun 2013 00:00:50 EST Thankful I am so blessed and thankful <BR> Wed, 5 Jun 2013 00:00:50 EST UNited to End Violence Against Women 5k <img src=""> <BR> <BR> What a wonderful way to spend a Saturday morning...moving with people who care!!! Sat, 18 May 2013 22:34:14 EST ALL that movement gave me.... <img src=""> <BR> <BR> I LOVE MY TULIPS!!! AND MY BICEPS...CHECK OUT THE UPCOMING BLOGS:-) Thu, 11 Apr 2013 21:52:49 EST The First 10 minutes I am not 100% recovered from the flu <BR> I am not sick slowly I am trying to find the physical me <BR> I walked 10 minutes on 2.5 grade incline <BR> It was strenuous, I didnt sweat but I did more than I bave been able to for a week <BR> <BR> Cheryl...just start again, dont try to return to where you were....I promise the journey will amaze you again Thu, 14 Feb 2013 22:54:36 EST tHE FLU i HAVE BEEN DOWN WITH THE FLU FOR THE PAST WEEK <BR> WEIGHTLOSS IS DUE TO DEHYDRATION AND NOT REDUCTION IN TRUE WEIGHT <BR> ' <BR> IT HAS BEEN A LONG WHILE...MORE THAN 2 YEARS SINCE ILLNESS TOOK ME FROM MY FITNESS ROUTINE. tHE DOC IS ASKING ME TO REST A WHILE AND i AM BEING OBEDIENT <BR> <BR> THIS SICKNESS WAS TOUGH AND i WANT TO REBUILD A ROUTINE i CAN SUSTAIN WITHOUT A SETBACK Wed, 13 Feb 2013 22:35:54 EST Total BOdy Sculpting Video What an experience! <BR> <BR> I made my first visit to Coach Nicole's video workout world <BR> I warmed up and completed 2 of 3 series <BR> I was soaking wet with sweat in my eyes.... <BR> <BR> What was interesting to me, is that I did not feel tired I felt inspired. <BR> <BR> Music was great to keep you engaged in learning...I cant wait to learn the routine better to see what I can really do!!! Mon, 4 Feb 2013 20:52:10 EST February Goals and strategies!!! My goal is to lose 4 pounds in February <BR> <BR> I need at least 60 minutes of exercise each 5 days of every week <BR> I will eat the breakfast SP recommends <BR> I will drink 8 glasses of water each day <BR> at least 2 times per week the workout will be Coach Nicole's video <BR> I will post measurements each Monday <BR> Fitbit and SP will be my tools Sat, 2 Feb 2013 22:01:11 EST 3 pounds in 2 weeks vs. 3 pounds over a holiday I am learning so much about myself and how fitness and nutrition impact my goals. <BR> <BR> I ended the holiday...well past the weight desired....i.e it was easy to put 3 pounds on <BR> during Christmas and New year celebrations...and I did not eat the entire week. <BR> <BR> It has taken 2 plus weeks of hard work...not impossible work..disciplined workouts...putting my 30-60 min of cardio 3-5 mostly 5 days a week plus adding the January challenge videos to my normal routine. I also decide... Wed, 16 Jan 2013 22:38:29 EST Light Bulb Moment on Outsmarting Temptation So many tricks <BR> So many maneuvers and negotiations with self <BR> not necessary <BR> <BR> Today, I was in the drug store picking up those last essential for a beach vacation. <BR> I have had cookies, pies, chocolate on the brain for weeks...well since Christmas. <BR> <BR> Somehow , I seemed to talk myself down whenever I went for that kind of treat. <BR> Today, as I picked up that way too expensive sunscreen...I realized that to avoid <BR> my normal temptations...all I needed was... Tue, 15 Jan 2013 19:49:55 EST Remember..... THere are days when I truly appreciate the strength I have gained from my new lifestyle. <BR> There are days when I dont appreciate the strength enough.... <BR> <BR> for example, I weighed this morning and was not happy not to see change....I dressed a little annoyed and headed to my volunteering assignment without thinking..I was lifting, pushing, carrying, moving things around like a professional mover. I was not winded, tired, sore or even sweating. This new found strength and endurance... Mon, 14 Jan 2013 20:53:34 EST Is it really .2lbs/day For several weeks now, I have been closely monitoring my intake <BR> I have been working out 30-60/day plus Jan Challenge videos <BR> and if I eat below calorie range <BR> <BR> I lose approx .2 lbs per day <BR> ... <BR> A part of me feels in control <BR> a part of me says...thats all <BR> a part of me says down a pound every 8 days <BR> <BR> what is is so easy to go up <BR> way easier than to come down <BR> <BR> at least I have some idea now...scale time is rarely a surprise Sun, 13 Jan 2013 21:16:47 EST SWEAT! Today in Zumba was the best! <BR> I <BR> Stayed engaged with every dance step <BR> Worked to keep the pace <BR> Ear to ear grins came witht he end of each song <BR> Attitude pushed me through the rough spots <BR> Teamwork with others willing to jiggle made it fabulously fun! Sat, 12 Jan 2013 22:11:12 EST I ate too much but I feel terrific I started the day with a 2 mile run on the treadmill <BR> I moved from the treadmill to 2 different lower body workouts <BR> I hula hooped for 15 mins and stretched to a 3rd video <BR> <BR> I ate according to the trackere <BR> I dont think I ate enough protein early enough <BR> resulting in an evening binge on crackers and peanut butter taking me over my calories for the day. <BR> <BR> I am ok with it since my caloric intake was down most of the week... <BR> I learned a lesson <BR> If I wor... Fri, 11 Jan 2013 21:12:40 EST